4 Rounds:

Run 400m

30 Double Unders

15 Toes to Bar

5 Handstand Pushups

Workout of the Day

Snatch

3×3 @70% (not touch & go)

2×3 @75% (not touch & go)

3×1@77%

WOD

10-9-8-7-6-5-4-3-2-1

Front Squats @115/75

Toes To Bar

Mobility

Make your shoulders more stable when hanging from the bar and get a better position for your Toes to Bar with this MWOD from K-Starr.

Strength

Lift Big Eat Big has compiled the last list us ladies will ever need to read to convince us that we should never lift heavy… #7, no woman should be able to do that….!

10 Reasons Why Heavy Lifting is Terrible for Women

Recipe

Chocolate.. Banana… Bacon….. Cream……. Pie!! Thank you Civilized Caveman Cooking Creations.

 Chocolate Banana Cream Pie with Bacon

Workout of the Day

Shoulder Press

5×3 @85%

Push Press

3×5 @75%

Split Jerk Ladder (from a rack)

EMOTM, until failure, beginning at 115#/75

[Increasing by 20/10 pounds per round]…

Immediately after Failure, Drop Bar to Floor and Perform:

30 Burpees Over Bar

20 Deadlifts @ Current Weight of Bar

10 Handstand Push-Ups

Mobility

WHAMMY! It may be a little chore to get into this MWOD.. but its soooo worth it.

Strength

 ”Ladies, in my professional opinion, as a gynecologist, it’s ok to pee during double unders.” SEE! It’s not so uncommon [SIDENOTE: try not to be as creeped out as I was by the beginning pee sounds.. eww]

Recipe

Make your own coconut milk yogurt with this recipe from Kitchen Confidence!

Coconut Yogurt 

Box Jumps

6×3 @80%

6×1 @85%

WOD

15 Minute AMRAP:

5 Power Cleans @225/155

5 Rope Climbs

Mobility

Do you know your weaknesses? Do you have your go-to mobility exercises to address those weaknesses? Well, you should… check out this video for some direction.

Strength

MOAR FLEXIBILITY!!! Get more from Greg Everett.

Shut Up, Flexibility

Recipe

Yummy, simple salad from Ancestral Chef. 

Paleo Roasted Tomato Basil Salad

20 Minute AMRAP:  

5 Pull-Ups

10 Walking Lunges

15 Calorie Row

Meet at 10am at 60th Street on the beach!!

Things you should bring: WATER! TOWEL! Whatever you need to replenish yourself after! Remember there are no bathrooms on the beach, wear a bathing suit if you’re uneasy

AND NOW….the WOD! 

Grab a partner and run through the following stations:

Partner Carry (or resistance sprint)

Partner Sit-Ups (with a high five!)

Leapfrog

Wallball Burpee Chest Pass

Wallball Run

Partner Push-Ups (with a high five!)

Slamball Toss

Partner Pistols

Wheelbarrow

Walking Lunges (with a twist to your partner!)

*Distances and Reps will be discussed at the beginning of the workout! Get EXCITED! Your coaches sure are!*

8 Rounds:

In 2 Minutes Complete:

100m Sprint

10 Ball Slams

7 Burpees 

Then, in the remaining time do as many Grasshoppers as possible

Rest 1 Minute

We will meet at 10am on the beach at 60th Street (we didn’t want you all to pay for parking!) Plan accordingly since the only bathroom will be the ocean… All members and friends are welcome to join in our SUPER AWESOME TOTALLY FUN COOL BEACH PARTNER WOD!

We are going to post the workout tomorrow so you can get pumped!!

Workout of the Day

High Bar Backsquat

6×2 @85%

1×10 @65%

WOD

12 Minute AMRAP:

20 Hand Relase Push-Ups

21 Overhead Squats @75/55

Remember we are doing a Beach WOD at 10am THIS Saturday. There will be no other classes at the OC on Saturday! We will post on the website tomorrow the meeting location, looking like it’ll be the State Park

Workout of the Day

Deadlift

5×5 @75% of 5RM

WOD

8 Rounds of Tabata for each of these movements*:

1) KB Snatches @53/35 L/R

2) Ring Dips

3) Wall Ball Shots

*Target number’s: KB Snatches- 80/ Ring Dips- 64/ Wall Ball Shots- 64*

Mobility

Summer’s here and that means travel for some of us! Going on vacation = Fun. Being totally wrecked from the plane ride there = No Fun. Here’s a couple tips from K-Starr on surviving your plane ride. I always bring a lax ball with me and roll out against the seat, I don’t care if people around me question my motives… it feels gooood.

Strength

Should you be worried about your BMI or spend your efforts on making sure you are eating quality food, exercising and getting enough sleep? Read this article from Chris Kresser, and think about it if someone tells you your BMI means your health is in danger…

Do Fat People Live Longer?

Recipe

¿Quieres Carnitas? Make use of your dutch oven for this recipe from Marks Daily Apple

Crispy Carnitas